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Creole Vegetables and Chicken


Creole Vegetables and Chicken

Creole Vegetables and Chicken

Yield

Makes 8 servings

Ingredients

Nonstick cooking spray
1 can (about 14 ounces) no-salt-added diced tomatoes
8 ounces frozen cut okra
2 cups chopped green bell peppers
1 cup chopped yellow onions
3/4 cup sliced celery
1 cup fat-free reduced-sodium chicken broth
2 teaspoons Worcestershire sauce
1 teaspoon dried thyme
1 bay leaf
1 pound chicken tenders, cut into bite-size pieces
1 tablespoon olive oil
1-1/2 teaspoons sugar substitute
3/4 teaspoon Creole seasoning
Hot pepper sauce (optional)
1/4 cup chopped fresh parsley

Preparation

  1. Coat 3-1/2- to 4-quart slow cooker with nonstick cooking spray. Add tomatoes, okra, bell peppers, onions, celery, broth, Worcestershire sauce, thyme and bay leaf. Cover; cook on LOW 9 hours or on HIGH 4-1/2 hours.
  2. Coat 10-inch nonstick skillet with cooking spray. Heat over medium-high heat until hot. Add chicken; cook, stirring frequently, 6 minutes or until lightly browned. Add to slow cooker, along with remaining ingredients except parsley. Increase slow cooker temperature to HIGH. Cook on HIGH 15 minutes to blend flavors. Stir in parsley.

Notes

The frozen okra does not have to be thawed in this recipe. The okra helps to thicken the dish, while the white sugar helps to eliminate the acidic taste of the tomatoes.

Nutritional Information

Serving Size: 3/4 cup
Sodium 87 mg
Protein 10 g
Fiber 3 g
Carbohydrate 9 g
Cholesterol 21 mg
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 23 %
Calories 95

Dietary Exchange

Meat 1
Vegetable 2

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